The legs are the largest muscles in the body.  That being said, it should be no surprise that you can definitely reshape your legs as long as you’re willing to work on it.  I’ve said it many times before and it’s still true — it doesn’t need tremendous hard work, just good old-fashioned stick-to-it-iveness.  Why is consistency so important?  Because many people are quick to give up on something because it “doesn’t work.”  But very often, they don’t give it a chance to work.  They get tired, or bored, and want to do something else less repetitive.  But it’s that very repetitiveness that makes resistance exercise so effective because the repetitions tire out the muscles and (short-cut version) when they heal, they’re stronger and firmer and you got it — shapelier!

How’s this for proof that you can reshape your legs?  This is Ali Vincent who lost 112 pounds on Season 5 of The Biggest Loser US.  She was the first female winner ever, at a time when it was thought that men would always win because they generally lose weight faster than women (you can find out more about her at http://alivincent.com/.

The best overall exercise I can recommend are Squats.  Aside from cardio exercise like walking or biking that also do wonders for losing calories and fat, Squats work on all the muscles in the lower body - hips, butt, thighs, calves.

Note: Remember that the rep and set recommendations are something to work up to as you increase strength and get used to the movements. 
 
SQUATS

1. Hold dumbbells by your sides, hanging straight down from your shoulder.  Your palms should face inwards.  Hold them firmly but easily.  Stand tall but not ramrod straight nor with an arched back, your stance should be comfortable and easy to maintain.  Your legs should be slightly apart, shoulder-width distance, with your weight evenly distributed between both legs, and the knees soft.  Keep your chin aligned with your forehead.

2. Hold your core or midsection tight and bend your knees to allow your hips to descend towards the floor.  Try not to drop into position, instead, lower yourself smoothly. At the very lowest point, your thighs should be parallel to the ground, never lower.  When you’re starting out, you don’t have to go all the way down, you can work up to this point gradually.

3. When you’ve reached your lowest point, come back up just as smoothly, pushing against the ground with your whole foot but more with your heels.  It may seem easier to “bounce” back up but this does not work the muscles plus it puts stress on the joints.  Repeat until you’ve finished your set, then rest.  Inhale when lowering, exhale when pushing upwards.

Caution! Your back should be in neutral position, or gently straight, all the way down and back up. Whenever you’re in start position, keep your knees soft, not locked.

FITNESS BULLETIN:  We’re moving back to Olympia Condominiums on Makati Avenue for Yoga sessions.  Please contact us if you’re interested in evening sessions for basic and intermediate levels, 09179613765.